We are rolling out a new 30 minute “fast class” this coming Monday that is open to all current members and non-members alike. It will be free for non-members throughout the rest of September and included in all current memberships.

What is SWEAT?

Sweat is a 30 minute fast class incorporating more cardio-centric interval training designed to burn calories without the barbell or heavy weights. Sweat is perfect for those of all fitness levels!

If you have a friend who might be interested in Sweat, have them sign up for a free membership HERE.

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Monday 9/3 (Labor Day) – 9am class only

“The Dallas Five”

5 minutes of:

• Burpees

R1M

Then, 5 minutes of:

• 7 deadlifts, 155/105 lb.
• 7 box jumps, 24/20-in. Box

R1M

Then, 5 minutes of:

• Turkish get-ups, 40/30-lb. Dumbbell

R1M

Then, 5 minutes of:

• 7 snatches, 75/55 lb.
• 7 push-ups

R1M

Then, 5 minutes of:

• Rowing (calories)

 

Tuesday 9/4

A) E2.5M x 4 sets:
– TnG power clean cluster 2.2.2

R10S between cluster. All sets at or above heaviest weight you achieved last week with 3s.

B) Every 3 minutes x 4-6 sets:

– 200m run

– 5 TnG power clean and jerk (155/105, 135/95, 115/75, 95/65, 75/55)

– 7 toes to bar

*Pick a weight that is tough but you can keep unbroken with.

Masters

A) Every 2.5 minutes x 4 sets

– 8 deadlifts

– 8/side single arm DB overhead press

– 4/side single arm ring rows w/ reach

B) Every 3 minutes x 4-6 sets:

– 200m run or 200/150m row

– 5/side DB hang clean and jerk

– 7 sit-ups or hanging knee raises

*Pick a weight that is tough but you can keep unbroken with.

 

Wednesday 9/5

3 minutes:

– 500/400m row

– Max RKB swings in remaining time (70/44)

R1M

3 minutes:

– 400m run

– Max double unders in remaining time

R1M

3 minutes:

– 500/400m row

– Max burpee pull-ups in remaining time (sub 3 burpee + 3 pull-ups, RX+ burpee MUs)

R1M

3 minutes:

– 400m run

– Max box jump overs in remaining time (24/20”)

R1M

3 minutes:

– 500/400m row

– Max DB snatch in remaining time (55/35ish)

R1M

3 minutes:

– 400m run

– Max wallballs in remaining time (20/14)

*Pace this so it is a constant stream of work. Manage your heart rate during rest periods. Keep run and row times the same.

 

Thursday 9/6

A) Every 3 minutes x 3 sets:

– 10 strict overhead press @ 2011

– 10 BB RDLs @ 2011

– 20 medball Russian twists from hollow position

B) EMOM x 3 sets

1: 12/9 cal row

2: 15 wall balls

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 12 KB swings (70/44)

+

R2M

+

EMOM x 3 sets

1: 12/9 cal row

2: 9 burpees

RX+ row 15/12 cal w/ 20 wallballs, 15 KB swings, 10 burpees over rower.

Scaled cal row to 10/7 and/or lower reps to 12/9/6 if needed to keep pace.

 

Friday 9/7

A) Every 5 minutes x 3 sets:

– 16 front rack reverse lunges

– 6-12 strict handstand push-ups

– 6-12 strict supinated pull-ups

*Lunges should be at or heavier than last week’s heaviest set.

B) 3 sets for quality of:

– 1 length x seated hand over hand vertical sled pull

– 10 double KB iso front squats @ 3030 tempo

– 1 lap/arm suitcase carry

– 10 medball hamstring curls @ 3030 tempo

 

Saturday 9/8

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 9/9

8am Endurance

10-12pm Open Gym

Monday 9/3 (Labor Day) – Please join us as we remember one of our fallen soldiers and take on a Hero WOD at 9am. This will be the only class of the day.

Barbell – Our EDCF Barbell class is coming to a close after this week after 8 weeks of dedicated hard work to progressing the snatch and clean and jerk. Our Barbell athletes will showcase their progress in a mock meet in the near future. Details TBA.

Handstand Course – We are now in week 2 of 8 with our handstand drills under Coach Cash. Please be sure to do your homework and mark your progress on the back whiteboard every week! See you all this Saturday at 10am.

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Monday 8/27

A) E3M x 3 sets:
– TnG power clean cluster 3.3.3

R10S between cluster. Build each set.

 

B) Every 4 minutes x 3-5 sets @ 90%:

– 400m run

– 5 deadlifts

– 5 hang power cleans

– 5 shoulder to overhead

*Goal is to cycle barbell movements UB and efficiently while keeping run pace high.

 

RX+: 155/105

RX: 135/95

Scaled: 115/75, 95/65, 75/55

 

Tuesday 8/28

Front squat testing

A) EMOM x 5 seats

– 2-3 front squats @ 65-75%

+

E2MOM x 5 sets

– 1 front squat @ 80-100+%

*If you need it, take a set off before making an attempt.

*If you’re not feeling it then just try for 95% and call it a day.

 

B) 5 rounds for time:

– 32 double unders

– 16 wallballs  (20/14 to 10/9’)

– 8 pull-ups

 

C) 2-3 sets for quality:

– 20 alternating banded psoas marches from hollow

– 15 banded hip extensions w/ pause

– 10 banded pull aparts

 

Wednesday 8/29

AMRAP 4

– 500/400m row

• 8 RKB swings
• 8 lunges

R2M

AMRAP 4

– 400m run

• 8 push ups
• 30 single unders

R2M

AMRAP 4

– 500/400m row

• 8 wallballs
• 8 burpees

R2M

AMRAP 4

– 400m run

• 8 pull-ups
• 8 box jumps

R2M

AMRAP 4

– 500/400m row

• 8 DB clean and jerk (4/side @ 55/35ish)
• 8 sit-ups

 

Thursday 8/30

A) Every 3 minutes x 4 sets:

– 10 seated DB/KB overhead presses @ 2110 tempo

– 8 strict supinated pull-ups

– 6/side wide stance banded twist @ 2110 tempo

 

B) 2,000m row tester

*Goal is to keep the pace you did for last week’s 1000m repeats.

 

C) 3 sets for quality:

– 10/side DB thinker curls

– 10/side DB tricep kickbacks

 

Friday 8/31

A) E2M x 8 sets:

– 1 deadlifts @ 90-95%

*Deadlifts should be around 90-95 ish%. Focus on your set up and tension for each rep.

 

B) 3 sets for quality:

– 20 alt. front rack reverse lunges (all at heaviest weight from last week)

– 6/side TGUP sit-ups

– 10/side DB bent over rows

– 30-60 sec ring or floor FLR

 

Saturday 9/1

8am Masters / Barbell

9am CrossFit / Bring A Friend Day

10am Intro To CrossFit / Open Gym

 

Sunday 9/2

8am Endurance

10-12 Open Gym

F Barbell class is coming to a close this week after 8 weeks of work. These athletes will be showcasing their progress with a mock meet. Details TBA!

Handstand Course – We are now in our second week of our Handstand Course with Coach Cash. Make sure to do your homework and note your progress on the back whiteboard!

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